What should the elderly pay attention to when exercising?

　　Preferred aerobic exercise pair elderly For example, aerobic exercise should be the first choice. What is aerobic exercise? Simply speaking, it can be understood as moderate-intensity physical activity. Strictly speaking, it is heart rate Reach 70% to 75% of your maximum heart rate.

　　Suitable for the elderly exercise The most popular aerobic sports are: jogging, brisk walking, swimming, dancing, mountain climbing, stair climbing, cycling and some ball games. The characteristics of these projects are that the time can be long or short, the intensity can be large or small, the breathing is relatively even, each person can flexibly control it according to the physical condition at the time, and you can also chat with your companions during exercise. Master the appropriate intensity Without physical fatigue, the exercise effect will not be achieved, but excessive fatigue will have adverse effects on the body.

　　How to control moderation? You can judge from the appearance: you are in a good mood, and there is no obvious uncomfortable feeling such as asthma or tachycardia after the activity; your appetite has increased and your sleep has improved; your blood pressure and pulse are relatively stable the next morning after the activity. It is normal for the elderly to recover within 24 hours after exercising.

　　Elderly people can generally achieve their fitness goals if they can maintain one hour of physical activity every day, or walk a total of 5,000 to 6,000 steps. Beginners should take it step by step, walking 3,000 steps a day, and gradually increase it to 6,000 steps without feeling tired. The effect of fitness can be proved by climbing stairs from being out of breath to not being too out of breath, and from being obviously accelerated to not feeling fast when exercising. To objectively evaluate the appropriate amount of exercise, it is generally recommended healthy The method for assessing the heart rate of the elderly is based on the formula of 170 minus age after exercise. For example, for a 60-year-old person, it is safer to keep the heart rate at about 110 beats per minute (170 minus 60) after exercise.

　　Maintain a balanced diet A balanced diet is the material basis of scientific fitness. Food nutrients are nothing more than sugar, protein, fat, vitamins, inorganic salts, trace elements, fiber, water, etc., all of which are indispensable. Dietary balance includes the balance of amino acids, calories, nutrients, acid-base, etc.